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35BYMAY SparkPoints: (1,477)
Fitness Minutes: (555)
Posts: 281
2/12/13 12:08 P

I always eat at the top of my range (1500 cals) and seem to be losing fine right now... I have tried 1200 calories per day and I was miserable. those 300 extra calories seem to be just perfect for making this a lifestyle, and not a diet where I am unhappy. You have to eat where you will be comfortable, or you will not keep it off.

FP4HLOSER Posts: 968
2/12/13 11:53 A

I have not read the book but I have seen the 20 "rules" and they are mostly great advice that I already follow. Since I have not read it I can't comment on the 2-3 hours exercise or 1200 calories.

RUSSELL_40 Posts: 16,826
2/12/13 11:14 A

A 5'5" 40 year old 150 lb female has a BMR of 1425. After working out for 2 hours, let's say she burned 600 calories. So at 2025 calories she would maintain her weight. At 1525, she would lose a lb a week.

That is a pretty healthy person. As you get heavier, your BMR would go up, and you would burn more calories while exercising. So probably need more like 1600-1800.

I think too many people have become fixated on 1200 calories, and probably only 5-10% of people should be eating this low. Spark gives out ranges of 1200-1550, but no one seems to ever try the 1550. You check their trackers and nothing over 1300.

Bob Harper has people work out for hours, and eat very little food for a TV show. It works over 12 weeks, but no one will stick to 2-3 hours of exercise daily, and starving themselves on 1200 calories. Once they quit, they will just gain back the weight, with extra.

EDALDAVIS SparkPoints: (4,837)
Fitness Minutes: (362)
Posts: 18
2/12/13 10:57 A

I am doing great at about 1300 calories per day, it might take a little longer but i will keep losing.

MEG-NATALIA07 Posts: 679
11/19/12 11:11 A

I could never do 1200 calories. My body would rebel. It's just not enough for me.

NIRERIN Posts: 14,329
11/19/12 8:08 A

i can't say i have read every diet book ever. but for those i have and for those i have skimmed through, most of the included diets are in the 1000-1200 range in terms of calories. and most of those seem to take activity level not into account at all. personally i think it's one of the reasons why it works so well for a little bit and then people fail. it cuts calories enough that you see loss, but it cuts them so far that most people aren't going to be able to sustain it for very long.
a good friend of mine was recommended to south beach by his doc. this may be the point i should mention that he's 6'2" tall, was at least 250lbs at the time and was working out for at least two hours a day. oh yeah, and following the south beach provided meal plan to a t. which is something like 1100 cals one day, 1200 the next 1000 or otherwise thereabouts. did i mention this was an under 30, over 6', over 200lb male who was working out for two hours plus a day? so of course he started getting dizzy and feeling weak. at which point i noted that he wasn't a small, sedentary middle aged woman and perhaps he needed more calories. which was promptly ignored until i finally got him to call his doctor, who told him that while following the idea of what to eat was great, he needed somewhere around 500-1000 more cals a day because he's not that small or sedentary. the moral of the story is that your body needs a certain amount of calories based on your size and it needs a certain amount more based on your activity level. while it's fine to follow certain ideas on how to eat if that floats your boat and works for your lifestyle, if something is advocating a number across the board, without regard for this being a 50 year old sedentary woman who wants to lose 50lbs or a 25 year old male who wants to lose 10 or a 40 year old man who needs to lose 100, then perhaps that's not the best resource you have available for figuring out how much you should be eating. and you should take the good ideas that you like and combine them with something that actually uses data about you to determine how much you should be eating.

STAMPINGRL2 SparkPoints: (6,030)
Fitness Minutes: (5,851)
Posts: 648
11/19/12 7:49 A

I have a question about the Omelet recipe. When it says 3+1 omelet for women what is the +1? I thought it meant that you put in 2 egg whites and then 1 whole egg. Can someone let me know about this? I haven't started the diet yet, but I LOVE eggs!!!


KJONESANTH SparkPoints: (0)
Fitness Minutes: (2,052)
Posts: 60
9/24/12 4:51 P

I think that when you have more to lose (like 50 or more), you need to give yourself somewhere to go to decrease calorie consumption or burn more as your body mass decreases or you will hit plateaus...

MY2GIRLS0205 Posts: 163
9/24/12 3:52 P

I too am following the rules...mostly. I try to stick to the calorie range that SP gave me, but I follow the rules as closely as I can. Let me tell you, 144 grams of protein is a whole lot!! I rarely come even close, though I've only really been working on it for a week now. With planning and practice it will get easier.

MY2GIRLS0205 Posts: 163
9/24/12 3:51 P

I too am following the rules...mostly. I try to stick to the calorie range that SP gave me, but I follow the rules as closely as I can. Let me tell you, 144 grams of protein is a whole lot!! I rarely come even close, though I've only really been working on it for a week now. With planning and practice it will get easier.

SBNORMAL Posts: 880
7/10/12 7:08 P

I will have to look at it.

TACDGB Posts: 6,136
7/10/12 6:46 P

Bob has some good ideas but 1200 calories isn't enough when you workout. You can find web sites that will tell you how much to eat based on your fitness levels. Also sparks should have done that for you already.

CAITYJAYNE SparkPoints: (0)
Fitness Minutes: (300)
Posts: 131
7/10/12 4:50 P

I'm a dancer.

KFWOHLFORD SparkPoints: (3,013)
Fitness Minutes: (2,581)
Posts: 729
7/10/12 1:57 P

2-3 hours a day of exercise is a bit excessive, unless it's only 3 times a week with plenty of recovery time, or you're a competitive athlete.

The problem isn't just muscle soreness, it's that long term, that much exercise on a daily basis can really take a toll on your joints like shoulders, wrists, knees, and ankles, causing injuries.

SPARK_COACH_JEN Posts: 66,001
7/10/12 9:19 A

My guess is that these nutritional recommendations are based on someone who's not exercising or doing very minimal activity- definitely not for someone who's exercising 2-3 hours per day. So I'd recommend making sure your calories burned goal reflects your amount of exercise, and then eat in the calorie range SP suggests.

Also, you really don't need that much exercise unless you're training for some kind of endurance event (like a marathon). Most of the time it's better to focus on the quality of your workout, increasing the intensity, instead of adding on more time.

Hope that helps,

Coach Jen

JENMC14 Posts: 2,786
7/10/12 8:19 A

1200 is what you need to live. If you're exercising, you need to fuel the machine. I like Bob on the Biggest Loser well enough, but is he a registered dietician? If not, I'd not take his advice, probably, or at least take it with a grain of salt.

CAITYJAYNE SparkPoints: (0)
Fitness Minutes: (300)
Posts: 131
7/10/12 8:13 A

I love this book. It makes a lot of sense and is basically encouraging super-healthy eating. But my concern is that it recommends 1200 calories a day for women. Isn't this a little low? There is no allowance made in the book for people who exercise and if someone is doing 2-3 hours of exercise a day (like myself) then it seems very low. I think I would pass out eating this little. But then again, maybe I'm being dramatic - maybe 1200 calories of the right foods is what I should be eating.
What are your thoughts? I'm really reluctant to follow a plan that seems extremely strict, but also I want to be as healthy as possible, and of course, lose weight.

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